At Mattress Firm, our number one goal is helping you get a better night of sleep. Here are some easy to implement tips from nationally renowned sleep specialist Dr. Michael Breus.
Dr. Breus, a resident expert for Web-MD and the wellness coach for AOL, is recognized as one of the nation’s leading sleep experts and is a popular guest on several national programs, including "Oprah", "The CBS Early Show", "CNN", "The Today Show" and "The View". To learn more about Dr. Breus, check out his book, "Good Night, The Sleep Doctor’s 4 Week Program to Better Sleep and Better Health". Take advantage of Dr. Breus’ expertise by applying these great sleep tips to your nightly routine.
Environmental Tips
Minimize noise with earplugs or a sound machine and reduce light with window blinds, heavy curtains, or an eye mask.
Do not turn on bright lights if you need to get up at night. Use a small night-light instead.
Make sure your bedroom is well ventilated and a comfortable temperature (below 75°F and above 54°F). Optimal temp seems to be between 68°F -72°F.
Behavioral Tips
Get aerobic exercise during the day to reduce stress hormones, but avoid anything too strenuous within three hours of bedtime. Regular exercise promotes deeper sleep.
Go to bed at a regular time and avoid napping late in the afternoon. If you need to nap, take a brief nap for 15-20 minutes about eight hours after you awake.
Stop working on any task an hour before bedtime to calm mental activity.
An hour before bed, take 20 minutes to do any chores that must be done, then dedicate 20 minutes for hygiene activities (brush teeth, wash face, etc.) and 20 minutes of meditation and relaxation.
At bedtime, keep your mind off worries or things that upset you; avoid discussing emotional issues in bed.
Copyright © 2002, Michael J. Breus, all rights reserved